WOD – Thu, Jan 26

January 26, 2023Uncategorized

Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’

Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm

Register for The Open Today – Link Here!

CrossFit East River – WOD

Strength / Skill

Warm-up: With Partner: Alternating Rounds

3 Rounds each

A) – 3 reps of

-Ring 2Chest+ Transition(Feet on Ground)

B) 3 reps of

3 Ring Dip Negatives w/Jump to support

C)3 Ring Baby Muscle Ups (Feet Supported)

Cap 8m

Metcon (AMRAP – Rounds and Reps)

EMOM 25m – (:40 / :20)

1. Shuttle Runs (25′)

2. Ring Pull-ups / Seated / RR

3. Row cals.

4. Dips – Ring or Box

5. Rest

Those who have muscle ups:

2. RMU with No Dip press out

4.1 RMU +Dips
2 “Scores”Rounds + Reps

Rounds = Shuttle runs

Reps = Row Cals

Ex. (30 Shuttle runs) + (100 Cals) = (30+100)